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Tuesday, January 19, 2010
A Tuna Noodle Casserole that Will Make Even Mad Men Smile
Below the photo you'll see the written recipe for this retro-chic classic, which is going in the cookbook. I really love this recipe, and hope some of you give it a go and tell me what you think. Enjoy!
Tuna Noodle Casserole
Makes 6 Portions
12 ounce package dry egg noodles
3 tablespoons butter
1/2 yellow onion, finely diced
3 tablespoons flour
3 1/2 cups cold milk
1 (10-oz) can condensed cream of mushroom soup
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 (7-oz) cans tuna, well drained, crumbled
3/4 cup frozen peas, thawed, drained
1 cup shredded cheddar cheese
1/2 cup shredded Monterey jack cheese
1/2 cup plain bread crumbs
2 tbsp olive oil
Melt the butter in a medium saucepan, and sauté the onions over med-low heat for about 4 minutes, or until translucent. Turn up the heat to medium; add the flour, and cook, stirring, for another 2 minutes. While whisking vigorously, slowly pour in one cup of the cold milk.
When the mixture begins to simmer, add the rest of the milk, can of mushroom soup, salt, and pepper. Cook, stirring occasionally, until the sauce thickens, and comes to a simmer. Remove from heat, and reserve.
Cook noodles in boiling salted water, one minute less than the directions call for. Drain well, and add to a large mixing bowl. Add the sauce, tuna, peas and about 2/3 of the cheese. Mix with a spatula to combine.
Preheat oven to 350 degrees F.
Pour the mixture into a lightly oiled 9 x 13 casserole dish, and top with the rest of the cheese. Mix the breadcrumbs and olive oil together in a small bowl until combined. Sprinkle evenly over the casserole. Bake for 35 minutes, or until browned and bubbly.
36 comments:
- blogagog said...
Not as fun as watching a video, but it DOES sound tasty!
- January 19, 2010 at 4:56 PM
- blogagog said...
Sorry to double post, but here's a great idea. Make a video of every recipe in your cookbook, and attach a dvd of the videos to every book. I'd buy one!
Alternately, you could put them online on a special website for purchasers of your book.
- January 19, 2010 at 5:00 PM
- Unknown said...
Made this almost immediately after seeing the post. It really hits the spot!
Made no modifications except for maybe a touch more cheese.
Really, really good. Thank you!
- January 19, 2010 at 6:02 PM
- Tony said...
I watched the first episode of madmen and thought it was intriguing albeit a little dull. Love the tuna casserole dish, will definitely make it once I actually buy a casserole dish le sigh.
- January 20, 2010 at 1:22 AM
I haven't made tuna casserole for years and this sounds really good. I'm going to make it tonight but it looks like the tuna cans are about 5 ounces now. I couldn't find a
7 ounce can anywhere. I guess they went the way of the corner drug store and the gas station where they cleaned your windshield and checked your oil. Hope the book does well Chef John! You've got a lot of followers these days and you do a great job! Thank you for all the great recipe videos.
- January 20, 2010 at 10:45 AM
Can I try this with can chicken instead of tuna? I don't care much for can tuna. I love this site!!!
- January 20, 2010 at 10:55 AM
No. You cannot use Chicken, as you will set the kitchen on fire if you use do so.
- January 20, 2010 at 4:50 PM
- PukaDog said...
OK, I'm ready to attempt the Tuna Casserole and while I realize this is a dumb question for a chef, in the spirit of there's no such thing as a stupid question, does it make any difference at all if I use all-purpose or self-rising flour? We have self-rising in the pantry for whatever reason.
- January 20, 2010 at 8:28 PM
- Chef John said...
it will thicken the sauce, BUT SR flour has baking powder in it, so I wouldn't use it for this as it may give it a weird taste.
- January 20, 2010 at 9:14 PM
/me is waiting for the delivery of his new kitchen... (approximately 4 weeks from now...)
- January 21, 2010 at 5:31 PM
- rideandcook said...
Tuna noodle casserole is one of my faves, it's nice and cold here so I need to make it soon. I use shallots, and gorgonzola for the cheese. Been too busy with a new job to visit your site, it's good to be back.
- January 24, 2010 at 5:16 PM
- PageRank Check said...
looks so delicious love to try it
- January 24, 2010 at 8:18 PM
Thank you Chef John for such fabulous recipe! I tried this yesterday and it turned out so delicious.. Thank you for this <3
- January 25, 2010 at 1:54 PM
- Unknown said...
Hi Chef John and thanks for this and other great recipes!
In many of your recipes you're using this Jack Cheese. Now, in UK it's hard to find. Sainsbury's Supermarket stock it, sometimes, but it's not easy to come by. I'd like to ask you what cheese would be the best substitute for it, in your opinion. I googled this and got some various opinions from "red cheddar" to "gouda" but I'd love to hear what you say.
Cheers and again, thanks for your great food ideas!
- February 18, 2010 at 10:43 PM
- Chef John said...
yes, a mild gouda would do nicely! or even all cheddar.
- February 18, 2010 at 10:46 PM
- Unknown said...
Mature cheddar seem to be a good substitute cheese, for this dish and for me anyway (I love tasty cheeses). I cooked it tonight and it was very delicious!
- February 21, 2010 at 2:03 PM
I am not a big fan of hot tuna recipes but this was great.I like to try different things and this was well worth it.
Johnny Scott-Georgia
- April 2, 2010 at 11:43 PM
- Unknown said...
I made this dish tonight, made a couple of changes I used mixed vegetables instead of just peas and a can of cheddar cheese soup instead of cream of mushroom and I used 2 cans of chunk chicken instead of tuna......not fond of hot tuna....the good news is it was great!....the bad news is my kitchen burned to the ground!
My family loved it!
- April 16, 2010 at 12:48 AM
Oh boy. I just made a double batch of this to scale with the size of my mushroom soup can; going to be eating it for a WEEK! I'm in college, so I've had to compromise a lot of the ingredients (All cheddar, no peas, flavored breadcrumbs, used just plain ramen instead of "Egg noodles" since I figured they were close enough) Still good!
- September 19, 2011 at 12:55 AM
- Thor said...
Simple and tasty. I used the broiler for the last few minutes to give it a nice crunch.
- October 26, 2011 at 5:10 AM
Where is the video tutorign, the bypass???... lol, at least I really need it
- January 6, 2012 at 12:34 PM
I love this recipe too, Chef. Great comfort food. The only thing that I did differently was add a few more peas and some sliced pimento for color. I bet this would be good with chicken too and maybe some diced cooked carrots.
Thanks for another winner, Chef.
- May 4, 2012 at 6:17 PM
This was very good. Will definitely fix again!
- June 23, 2012 at 6:38 PM
It was just cool enough today to fire-up the oven and make this again. It's so much better than the tuna casserole I enjoyed as a kid. Today, I used whole wheat noodles (Ronzoni brand) and, to my surprise, it was just as good.
- September 14, 2012 at 9:15 PM
- Freddie Rivera said...
Wheres the video? I am visual person, that is why I come here a lot, but will try this.
- February 19, 2013 at 12:10 PM
- Chef John said...
Really? I've posted over 800 videos and you're complaining!
- February 19, 2013 at 12:26 PM
- Olgalii. said...
i once made this, maybe a year and a half ago, and my boyfriend loved it - he doesn't eat much seafood. but this one is really a go-to! making it for lunch (i'll take some with me since i have to go to work in an hour), but this is such an easy, actually pretty quick dish... love it! thank you so much for all your recipes, my friends and family think i'm a really good cook, and you are a big part of the reason why! <3
- February 27, 2013 at 4:11 AM
- Judy said...
I ordered your cookbook off Amazon a few days ago--I am seriously wanting it to arrive so bad! I love love love your site (as you may know by now since I have told you a few times lol) and wanted to do something supportive, so I bought it. I am excited right now, tho--because I want to see this recipe in the book! ;) <3 Ya Chef! Keep on being awesome!
- April 4, 2013 at 2:09 PM
- bettaninja said...
The method is similar to the asparagus and chicken casserole which does have a video...
- April 13, 2013 at 8:18 PM
- Lyndon Klassen said...
I am making this today for I think the forth time! That's how much I love this recipe! I add a bit more bread crumbs cause I love them and I actually divide it into two smaller dishes and freeze one (we're only 2 adults and 2 toddlers so a half recipe feeds us perfectly). FYI: this freezes really well! I just thaw it in the fridge for a day or so and then throw it in the oven and bake it for about 40-45 minutes. This one's a keeper!!
- March 24, 2014 at 5:35 PM
- Michele Cryan said...
Lyndon, do you freeze it after it's baked? Or do you just put it all together and freeze "raw" and bake once after it thawed?
Btw, CJ no video? How is going to keep me company while I make this?
- July 19, 2014 at 10:57 AM
- Michele Cryan said...
Lyndon, do you freeze it after it's baked? Or do you just put it all together and freeze "raw" and bake once after it thawed?
Btw, CJ no video? How is going to keep me company while I make this?
- July 19, 2014 at 10:57 AM
- Unknown said...
This recipe is amazing. I made two small additions. I added about 1/4 of good sherry to the sauce and about 3/4 cup chopped fresh mushrooms.
Thanks for all the great recipes. I'm in love with the sloppy joes and the potato pancakes were awesome!
- August 19, 2014 at 7:29 AM
- Jan Weiss said...
I'm having a Mad Men going away party tonight and needed a retro dinner. The description of this recipe included Mad Men so I know it's going to be great. I'm going to add fresh dill which really enhances tuna dishes.
- May 17, 2015 at 4:12 PM
- Amy said...
I just made this, was great! I used italian breadcrumbs, only because it's what I had. I've never mixed breadcrumbs and olive oil before- great tip! Thanks!!
- June 14, 2015 at 9:31 PM
- William Peloquin said...
Your the Betty Draper of this tuna caper... Had to do it. I could not think of any family suitable quip for Christina Hendricks.
- August 5, 2019 at 5:38 PM


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Counterintuitive Climbing Tips to Change Your Game – Part 2
One of the most important performance skills is the ability to maintain good technique in high-pressure situations, and one of the best ways to achieve it is to work from a checklist of the most common mistakes that crop up when you're climbing by the seat of your pants.
This article was published in Rock and Ice issue 195 (July 2011).
One of the most important performance skills is the ability to maintain good technique in high-pressure situations, and one of the best ways to achieve it is to work from a checklist of the most common mistakes that crop up when you're climbing by the seat of your pants.
In the heat of the battle, instincts often take over and we ignore the highly counterintuitive, learned aspects of climbing technique. Last issue this column tackled five mistakes. This issue we take on five more. At the end of this article, you should have a good idea what to do next time you're staring down the crux with your forearms feeling like balloons.
6. Stalling on cruxes
Why is it that when you reach a poor hold you stop in your tracks and waste time wishing that it was bigger? Stalling won't make the hold get bigger or you feel stronger. If you've sussed the hold once or twice, sized up your feet and located the next handhold, then all you'll achieve by delaying is increasing your pump and reducing your chances. If you can retreat to a good rest, then feeling around for a better grip might be viable, but a common error is to hold back for no good reason. The smallest hold on the route is the one you want to spend the least time on.
7. Tunnel vision
A surge of adrenaline has the effect of narrowing your vision. This primal response may prepare us for combat, but in a modern climbing situation it can cause some of the most irritating and easily avoided failures. By forcibly reminding yourself to "look wide" when the pump kicks in, you will be much less likely to miss crucial holds.
Acknowledge that when you are pumped or scared, you are less likely to spot rests or decipher sequences. Often, rests require you to break the climbing sequence and step to one side. I remember being way too amped for my own good while trying to redpoint Punks in the Gym (5.13d) at Arapiles, Australia, a route that I'd wanted to climb since childhood. Having fallen off the last move and split my fingertip on the third day, I found the only rest on the route by accident while lowering down. Infuriatingly, it involved shuffling half a move left and changing feet. The busted tip prevented me from nailing the route before I left but I know that if I'd had my eyes open, that rest would have made all the difference.
8. Forgetting to breathe
If you can take one thing for granted, it's that you're going to be breathing during a climb. But the chances of you breathing in a manner that maximizes your prospects for success are about a million to one, unless you make a conscious effort to override instinct. You naturally hold your breath during cruxes and then gasp off the oxygen debt afterward when you make it to a good hold. When a degree of fear enters the equation your natural breathing becomes even less effective as you suck thin, shallow and rapid breaths through your mouth and make yourself even more anxious. Entire books have been written on breathing but the key is to remind yourself to breathe deeply and regularly. By lengthening your exhalation you will naturally induce a
deeper inhalation. This is undoubtedly hard to remember when you're fighting through a crux and effective breathing is often the last thing on your mind.
9. Not shaking the key arm
Picture this: You're pumped out of your mind and you see the clipping hold. What do you do next? Option A: you go for it and then realize that you don't have enough reserve in the tank to pull up the rope, so you're forced either to grab the draw or pitch. Option B: you hang back, shake the arm you'll be using to make the clip (perhaps even to the point that the other hand virtually uncurls) and then you take the clipping hold and make the clip with ease. This important tip for pump-management can also be used to enable you to save strength for a poor hold at the crux when you're maxed-out. Of course, it requires that crucial extra bit of planning and restraint that so often evades us in the heat of the battle.
10. Not stepping through
This is the big one for anyone transitioning from vertical routes to overhangs. Most of us learn to climb on vertical walls, and master the parallel-hips style. When you see a foothold to the left side of your body, you use it with your left foot, and footholds on the right get used with the right foot. This approach works perfectly well on vertical walls, but has disastrous consequences on steep walls. First, you are forced wildly out of balance as your hips barn door away from the wall as you make each reach. Second, you must use extra arm strength to make each move. The net result is that most low- to intermediate-level climbers think that overhangs are impossibly strenuous.
It comes as something of a revelation to realize that there's an alternative method that makes overhangs feel much easier. By stepping through and using the outside edge of the opposite foot (i.e. placing your left foot on a foothold to the right) you twist your hip into the wall and bring your body into balance. Better still, you can make the reach with your arms virtually straight, by twisting your torso instead of blasting your biceps. Other important variations to this technique also need to be learned and practiced—the drop-knee, the inside and outside flags and so on—but the key is to remember that this is not a natural way to climb. Even a 5.13 climber, pumped out of his mind, 10 feet above a bolt on a wildly overhanging wall, must remind himself to step through.
Click here to read Part 1: Five Counterintuitive Tips to Change Your Game
Neil Gresham has been training and coaching for two decades. In 2001, he made the second ascent of Equilibrium (E10 7a/5.14X) on Peak District gritstone, and last year established Freakshow (8c/5.14b) at Kilnsey, also in the U.K. On October 13, 2016 he made the first ascent of Sabotage—an 8c+ (5.14c) extension to Predator (8b/5.13d) at Malham Cave, North Yorkshire, England. Sabotage is Gresham's first climb of the grade.

subset: commoncrawl


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Arathi Basin provides a dynamic set of resurrection vectors. Bases can and will change hands throughout the fight, causing troops to scatter across the map in ways you'll just have to adapt to. Unlike Warsong Gulch, it's practically impossible to base an Arathi Basin strategy around Rez vectors. They are something to consider, to be sure, but are nowhere near as strategically important as in some other battlegrounds. You are better served by having a solid team which can take a flag quickly than try to engage in a protracted battle to force a rez vector.
That said, there's one tactic which takes advantage of rez vectors in Arathi Basin – disrupting the initial flow of the battle and sending the opponent back to their spawn point. The spawn points (Trollbane Hall, Defiler's Den) are substantially inferior graveyards in AB for two reasons:
- There's only one exit, not two, making it easier to farm.
- They're away from a node, so rez waves are not contributing to any flag's defense.
The spawn points are bad places to be, so forcing your opponents there is good. If you can divide the other team so that some of them are resurrecting at the spawn point, while others are on the field of battle, you weaken them considerably. Whoever gets sent to the spawn point is effectively removed from the field of play for a minute or so, and their ability to influence events is curtailed dramatically.
Arathi Basin can be somewhat complicated to map out, so I'm going to use a sequence of topological maps to outline how this happens. The arrows do not represent movement, they represent resurrection vectors – where players should go if they happen to die.
In this scenario, the Alliance begins by sending 1 to ST, 7 to LM, 5 to BS, and 2 to Farm. The Horde sends 8 to BS, 3 to LM, 3 to GM, and 1 to FM.
The very first phase shows the Stables and Farm under assault but not yet captured. All resurrection vectors are pointing back to the spawn points; no matter how far away people are when they die, they will go back to their side of the map.
The skirmishes shape up to be:
- ST, FM, GM, uncontested. Farm has 2 incoming.
- BS: 8 Horde, 5 Alliance.
- LM: 7 Alliance, 3 Horde.
We will assume, for the moment, that numbers prevail. This is not always a safe assumption, but this is Xs and Os.
This early stage is always so interesting to me because everything happens so fast as flags are assaulted. There will be casualties, but how many and from where is always totally up in the air. Stables and Farm are ticking but haven't flipped as LM, GM and BS get assaulted, so all casualties go back to the spawn points.
The key to watch is Farm in this example. If the Alliance outriders can take it from the defender, they disrupt the graveyard flow of the Horde. It's actually really important to hold ST and FM long enough to provide your team with a decent graveyard!
Let's assume they succeed – no small assumption, I know – and see what happens.
Let's assume total casualty rates at each base for the losing side, and some losses for the victorious side. The Horde at LM, FM and Alliance at BS are sent back to the spawn points. This is numerically worse for the Alliance (they lost more at BS) but they hold the strategic advantage at the Farm.
All rez vectors are still plausibly pointing back to the spawn points, but ST is about to flip.
Horde sends 2 from BS to ST. Alliance sends 3 from LM to reinforce FM.
Here's where it starts getting interesting. I'm going to focus just on a few of the Horde rez vectors here, because once ST flips the blue team will all go there.
The Horde attacking ST are going to be in trouble. They are going to meet the rez wave coming out of Trollbane Hall and get steamrolled – but because there are no red graveyards yet, they'll go all the way back across the map.
The Iron Triangle junction between LM, BS and FM is another place to watch. Farm will be under attack, there will be a lot of attention on it from the Horde. BS will split its defense, sending 2. The rez wave will come at it from the other side.
If the Alliance is smart or bloodthirsty, LM will send most of its troops to Farm to counter the BS reinforcements.
The key to notice is that the Horde is still sending all casualties away from a defensible node in this scenario.
Here's the map about 30 seconds later, or around 1:45-2:00 into the battle. The second tier of nodes convert and the Horde finally gets some graveyards on the map.
The problem is now that they're split across the map at the Farm. Almost half of their team has rez vectors pointing to the Defiler's Den, while the rest are pointing to BS or GM. If the Alliance meets the rez wave on the GY side of Farm, they'll keep sending the Horde back to the spawn point. The BS flag is pretty far away from the Farm, so the Horde really need to be near the Iron Triangle junction to be sent back to BS.
And if they do that, chances are pretty high that they're not fighting at the flag, they're fighting in the road.
This is a bad situation. If you are attacking from BS and get too close to the flag (like you should) but fail, you'll get sent to the corner of the map to the spawn point. In that case more of your team will be moving out of the effective field of play to the edges, weakening BS further and further.
I see this split a lot. A fast counterassault on the Stables or Farm can really throw off a team's rhythm and they won't even know why – they just know that people aren't getting the job done, that Farm/Stables is a problem point, can't someone please take a base?
The split can be overcome, but it's not easy. The people who got sent to the spawn points might have died because of overwhelming numbers, but they might also have died from getting outmatched. The attack vector out of the gate is somewhat weak (no cover, highly visible approach, easy for defenders to engage away from the flag.) There are times that being in the spawn point can work in your favor – if you have 3 people repeatedly rezzing there, and 5-8 opponents holding the node, those 3 players are creating a statistical imbalance elsewhere on the map by getting farmed.
This goes back to one of the important points about Arathi Basin – you have to win the individual matchups. AB rewards pure PvP play all over the map. If your team can't take a base with a 1:1 matchup, then they're going to lose no matter what kind of strategy you have.
It happens to all of us. Sometimes you get jumped, sometimes you are trying to defend something, sometimes you just see red and stop thinking, and then … you're fighting in the road.
Away from a base, away from a flag.
Keep in mind that fighting in the road can be a viable defensive strategy under the right conditions. If others are holding the base and staying at the flag, then killing the enemy out in the road doesn't pose much risk, and your own death should put you back at the base in a reasonable amount of time to help defend. The attackers are intercepted well away from the flag and have no opportunity to assault the base.
However, for attackers it's a pretty bad idea. You'll get sent back to a base you control, you're nowhere near the flag, and even if you defeat this defender, they're going to show back up in 30 seconds at the base you're assaulting.
Avoid it if you can on offense; the rez vectors don't favor you.
Fight at the flag, instead.


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March 19th, 2009
Head trauma is nothing to be taken lightly
By Val Willingham
The death of actress Natasha Richardson is tragic. A beautiful, vital 45-year-old goes for a ski lesson and falls. She gets up, declines medical care and goes back to her hotel. From there, the story takes a terrible turn. She becomes ill, and is transported to one hospital, then another and then finally to a third hospital near her home, where she dies two days later from brain injuries caused by an epidural hematoma. Her family, friends and fans are shocked. How can something as innocent as a ski fall kill you? Because, neurologists say, the brain, although complex, is a delicate organ. It's very vulnerable and it needs to be taken seriously. And even a bump on the head can take its toll. Unfortunately, I know this all too well.
Thirteen years ago, my husband, daughter and I were in a terrible car accident on the Florida Turnpike. On our way to Orlando, our vehicle was hit by a driver who had fallen asleep at the wheel. Although we all had our seat belts on, our car swerved and hit a bridge embankment. My husband's head went out the side window, hitting the windshield and the concrete. When EMS workers got to us, it looked as if a battle had taken place: burning cars, debris. And because my husband had a major slice to his head, blood was everywhere. I was not hurt, and my daughter had a minor cut from flying glass. They loaded us into ambulances and took us to two different hospitals, my husband headed for the local trauma unit. He stayed two days in the hospital. They stitched up his forehead and sent him home, mentioning that he may want to see his doctor once he got back to Washington, D.C. And although the whole thing was terribly traumatic, we left Florida three days later, with my husband behind the wheel of a rental car.
Because he felt fine and there seemed to be no urgency to his injuries, my husband went back to work and made an appointment with his doctor to have a CT scan two months later. When he got off the table, the radiologist asked him to sit down and immediately called a neurologist. As the doctor viewed the images, his face turned pale and he asked my husband how long had it been since he was in the accident. My hubby shrugged and said, "A couple of months." The physician then told him not to move - he was going to schedule surgery immediately. It seemed my husband had developed a subdural hematoma that covered his entire brain. According to MayoClinic.com it's usually formed from head trauma that causes the brain to be shaken severely. Many children who suffer from shaken baby syndrome have these type of injuries. And unlike epidural hematomas, which bleed in the brain fairly quickly, my husband's injury developed slowly, causing a massive bruise to form. One false move could have given him a stroke, or caused permanent brain damage.
Although my husband made it through brain surgery without incident, there is a lesson here. Never take a head injury for granted. When doctors looked at his scans in the ER in Florida, they obviously did not see the bruising that later formed over his brain. Because the brain is loaded with large and small blood vessels, head injuries can cause all sorts of serious problems. Studies have shown that athletes who suffer even minor concussions can develop neurological problems later in life. The brain is nothing to be messed with.
Ironically, March is Brain Injury Awareness Month. And although brain injuries are not as common as, say, broken bones, they do happen and many have serious consequences. They need to be treated immediately. In this story, my husband got treated, before suffering brain damage. He was fortunate. God bless her, but Ms. Richardson was not.
Have you ever faced head trauma? Know someone who has? What happened? We'd like to hear about it.
Editor's Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.
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Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love.


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Front Runners List: Click to see list completion progress by climbers that log their climbs using Peakbagger.com.
Compare Climbers: Click to compare ascents of up to 5 climbers working on this list.
The majority of the peaks on this list are in a dense cluster in the northern Wind River Range, surrounding Dinwoody Glacier and vicinity. This area holds the most spectacularly rugged glaciated terrain in the U.S. Rocky Mountains.
Five Wyoming "thirteeners" lie outside this area: one in the southern Wind Rivers, two in the Bighorn Mountains, one in the Absaroka Mountains, and one in the Tetons, the world-famous "Grand".
Caution: These books feature many of the peaks on this list, but may not have information on all of them.
= Peak with Rank #1 on List;   = Other Peaks
This page has been served 909154 times since 2004-11-01.


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As an international organization that disrupts spam operators, the Spamhaus Project has made its share of enemies. Many of those enemies possess the Internet equivalent of millions of water cannons that can be turned on in an instant to flood targets with more traffic than they can possibly stand.
On Tuesday, Spamhaus came under a torrential deluge—75 gigabits of junk data every second—making it impossible for anyone to access the group's website (the real-time blacklists that ISPs use to filter billions of spam messages were never effected). Spamhaus quickly turned to CloudFlare, a company that secures websites and helps mitigate the effects of distributed denial-of-service attacks.
This is a story about how the attackers were able to flood a single site with so much traffic, and the way CloudFlare blocked it using a routing methodology known as Anycast.
While attacks of 100Gbps aren't unheard of, the 75Gbps assault was still massive and generally well beyond what most botnets are capable of generating. To magnify their limited amount of bandwidth, the attackers resorted to what's known as DNS (domain name system) amplification—a technique that allows attackers to multiply their junk traffic by as much as 100 fold. As Ars explained in October, DNS amplification attacks work because companies such as AT&T, GoDaddy, SoftLayer, and Pakistan Telecom allow open DNS servers to run on the networks they operate instead of limiting them to just paying customers. DDoS attackers have abused these open DNS resolvers for years in a way that severely aggravates the effects of their crippling assaults.
As many Ars readers know, DNS servers are the Internet directories that translate domain names such as arstechnica.com into IP addresses such as 184.108.40.206. But DNS servers can also be queried for the IP addresses of huge swaths of the Internet, putting the person listed as making the request on the receiving end of a massive response. In a blog post published Wednesday, CloudFlare CEO Matthew Prince said each DNS request sent by the Spamhaus attackers was likely only 36 bytes long, while each response was about 3,000 bytes. By spoofing the requests to make them appear as if they originated with Spamhaus, the attackers can turn the firepower of all those networks against their opponent, all but guaranteeing it won't be available to process legitimate traffic.
To get Spamhaus back online, CloudFlare relied on Anycast, a routing technique that distributes the same IP address across 23 data centers across the world. Internet traffic almost always chooses the shortest physical path. Anycast allows the geographically dispersed junk traffic to be absorbed by dozens of individual centers, where each packet is then inspected. When it bears signatures found in the attack traffic—for example, if it's a 3,000-byte response from an open DNS resolver—it is discarded in the CloudFlare data center. Only Legitimate Web requests are allowed to be forwarded to the Spamhaus data center.
"When there's an attack, Anycast serves to effectively dilute it by spreading it across our facilities," Prince wrote. "Since every data center announced the same IP address for any CloudFlare customer, traffic cannot be concentrated in any one location. Instead of the attack being many-to-one, it becomes many-to-many with no single point on the network acting as a bottleneck."
Anycast made it easy for CloudFlare to filter out other types of malicious traffic directed at Spamhaus. The attackers also flooded the anti-spam service with huge numbers of spoofed packets bearing the ACK flag, which is the second part of the multi-step handshake computers on the Internet follow to establish connections.
"In an ACK reflection, the attacker sends a number of SYN packets to servers with a spoofed source IP address pointing to the intended victim," Prince wrote. "The servers then respond to the victim's IP with an ACK. Like the DNS reflection attack, this disguises the source of the attack, making it appear to come from legitimate servers."
The attacks are significantly easier to block since there's no amplification effect. CloudFlare drops each unmatched ACK.
Ironically, when CloudFlare blocks these types of attacks it routinely hears from network operators who complain that the service is attacking their systems with abusive DNS queries or SYN floods. And therein shows the work that remains to get the DoS problem under control. As effective as Anycast is at lessening the effects of denial of service attacks, it's akin to cough medicine that treats the symptom while doing nothing to cure the cold that causes it in the first place. As Ars learned first-hand last week, just about anyone can wield a DoS club that can make it impossible for legitimate traffic to get through. Ridding the Internet of the scourge will require a combination of education and pressure on network providers to prevent their infrastructure from attacking innocent bystanders.


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The new Apple TV has been delayed into October, but Apple has already rolled out its new iTunes TV show rental service with the iTunes 10 update. Disney/ABC and Fox are on board with the new 99¢ TV episode rental service while other broadcast and cable networks have criticized the service, leery of "devaluing" their content with low prices. Yet some of those same networks are willing to offer their content via Netflix instant streaming for fixed fees.
During a Goldman Sachs investor conference in New York this week, a number of media executives expressed concern that Apple's 99¢ price point is too low. "The 99¢ rental is not a good price point," Viacom CEO Philippe Dauman said. "It doesn't work for us." Viacom operates several cable networks, such as MTV, Comedy Central, and Nickelodeon.
CBS's Les Moonves was more diplomatic, saying the company was taking a wait-and-see approach to the new service. But NBC's Jeff Zucker, already an outspoken critic of Apple's pricing structure for iTunes, suggested the 99¢ price "devalues" its content.
Zucker's comments in particular make little sense given Friday's announcement that NBC/Universal and Netflix have forged a three-year deal to bring more content—commercial-free—from NBC, USA, and SyFy to Netflix's Watch Instantly streaming service. The deal covers many hit shows, including 30 Rock, Saturday Night Live, Friday Night Lights, The Office, Law & Order: SVU, Psych, and Battlestar Galactica.
Netflix subscribers pay as little as $8.99 per month to access the complete library of streaming options. A source told Ars that Netflix typically offers a flat fee for a license to stream content for a limited time period, and the company doesn't share viewer metrics, such as how many times a movie or TV show have been viewed, with content providers.
In contrast, content providers get a percentage of the 99¢ rental every time a viewer watches a TV episode. While detailed demographic information may not be available from Apple, at the very least content providers can keep track of exactly how many viewers are watching via iTunes rentals. And the more viewers watch, the more money content providers earn.
It's hard to understand why iTunes rentals "devalue" content while instant, unlimited, on-demand access for the price of nine iTunes TV rentals is so great that NBC/Universal's Frances Manfredi "applauded" the deal it reached with Netflix.
Content providers seem content to repeat the mistakes that plagued the music industry during the last two decades, as they tenuously fought to maintain traditional business models in the face of sweeping technological change. Consumers are increasingly looking to replace expensive cable subscriptions with lower-cost options like Netflix and Hulu+, and the Wall Street Journal noted that the cable industry suffered its first-ever decline in subscribers last quarter. Clearly consumers aren't interested in waiting for media execs to get their act together.
Ultimately, Apple TV users will be able to access the content anyway, since it now includes Netflix streaming. Perhaps Zucker and his peers should consider heeding the words of Disney chief Bob Iger. "We made a decision five years ago that we would be much better off aligning with technology companies than fighting them," he said during a conference. "We concluded then—and we would reach the same conclusion today—that you can't will technology away. It is real. It's here."


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Fact-checking slippery claims on Obamacare, budget
WASHINGTONPresident Barack Obama is the insurance industry's most powerful pitchman these days as he drums up interest in the health insurance markets opening for business Tuesday. Whatever the merits of his product, there are reasons for the buyer to beware of his rhetoric.
The president is being a bit slippery on the costs of coverage, in particular.
His opponents are taking their own liberties as they talk up the ills of what they deride as "Obamacare" and defend their approach to the budget impasse that threatens to close parts of the government come Tuesday.
On these points, caveat emptor:
OBAMA: "Knowing you can offer your family the security of health care, that's priceless. Now, you can do it for the cost of your cable bill, probably less than your cellphone bill. Think about that, good health insurance for the price of your cellphone bill or less." - Speech in Largo, Md., on Thursday.
THE FACTS: The family coverage you can get for the cost of a monthly cable or cellphone bill is going to expose you to a hefty share of your medical expenses. Looked at in terms of digital communications, it's more like dial-up Internet than 4G.
The cell-phone analogy has become the talking point of the week for administration officials pitching people on the health care markets opening for business Tuesday. Obama said earlier that of every 10 Americans who are uninsured, "six out of those 10 are going to be able to get covered for less than $100 a month, less than your cellphone bills."
He is referring to the cheapest of four major options offered by the new markets, the "bronze" plan. But, just like with auto insurance, premiums aren't the only potential expense for a consumer. Those who choose bronze will have to pay 40 percent of their medical bills out of pocket through deductibles and copayments. A family's share of medical costs could go as high as $12,700 a year, or $6,350 for individuals, on top of those cell-phone-like premiums.
Plans that cost more in premiums have the same caps on annual out-of-pocket expenses, but they cover more of the bills along the way. The platinum plan, which is the best, pays 90 percent of medical bills, for example.
OBAMA: "Premiums are going to be different in different parts of the country depending on how much coverage you buy, but 95 percent of uninsured Americans will see their premiums cost less than was expected." - Largo, Md., speech.
THE FACTS: Less than who expected? Obama is referring to an administration analysis that finds premiums are coming in 16 percent lower than had been estimated by experts at the nonpartisan Congressional Budget Office. Independent analysts find similar results. But it's a stretch to suggest that numbers crunched by CBO's experts would reflect the expectations of regular consumers.
The new insurance markets are for people who don't have access to coverage on the job. Many will have been uninsured, and they may be surprised when confronted with potentially significant out-of-pocket costs in addition to their monthly premiums. People in the other big group of customers now buy their own individual policies. Current individual coverage is notoriously skimpy, and "Obamacare" plans will provide broader medical benefits and more robust financial protections if you get sick. Although many consumers will qualify for tax credits to offset their premiums, they are likely to pay more than now because they're getting a better product.
REP. KEVIN McCARTHY, R-Calif.: "When we started this health care debate, the president led with a very big promise to the American people: If you like the health care that you have, that you currently have, you can keep it." - At a Sept. 20 House Republican rally after passage of the bill that would finance the government on condition the health care law is starved of money.
HEALTH AND HUMAN SERVICES SECRETARY KATHLEEN SEBELIUS: "The big employers are already in the market. Their plans won't change, and actually that's one thing that we need to remind everybody. If you have insurance with your employer that you like, if it works for you, if your employer is a state or city government, a large employer, if you're in Medicare, if you have veteran's benefits, your patient protections are already in place. Nothing changes in this new market." - CNN, Thursday.
THE FACTS: McCarthy is correct, Obama said exactly that. It was an empty promise, made repeatedly. Sebelius picks her words more carefully but still offers misleading assurances.
Nothing in the health care law guarantees that people can keep the health insurance they already have. Costs can rise, benefits can change and employers can drop coverage.
Insurance policies that are offered must now meet minimum standards, covering more preventive services, for example, and larger employers that don't offer insurance to workers will face penalties when that provision of the law, delayed by Obama, comes into effect. But that doesn't mean the status quo goes on for those who like what they've got now.
Some larger companies are already curtailing their coverage to avoid taxes that start in 2018 on high-value plans, those worth $10,200 or more for individual coverage and $27,500 for family policies. The AFL-CIO, whose member unions had supported the law, now says it is being implemented in a way that is "highly disruptive" to some union health plans, driving up costs for these plans to a point that workers and companies must abandon them.
Continuing a long-term trend, many companies are shifting more costs to employees through higher premiums, deductibles and copayments.
Sebelius is on firm ground in stating that "your patient protections are already in place" because the law contains a range of new protections against lifetime caps on benefits, overly discriminatory pricing and more. But "nothing changes" for those with good insurance? Not so. The landscape is already shifting.
OBAMA: "Our deficits are now coming down so quickly that by the end of this year, we will have cut them in more than half since I took office." - Sept. 20 speech at Ford plant near Kansas City, Mo.
THE FACTS: Yes, but.
When Obama took office in January 2009, the deficit he inherited was $1.4 trillion. The Congressional Budget Office recently estimated it will be $642 billion for the budget year ending Monday, down by roughly half since Obama became president.
An estimated $78 billion of that deficit reduction comes from automatic across-the-board spending cuts, called sequestration, that began taking effect in March - over Obama's protests. As well, tax increases early this year have brought in more revenue. The economic recovery also has resulted in higher tax payments.
Deficits, though, don't tell much about the country's total indebtedness because they only represent a one-year comparison of revenues and spending.
While annual deficits are declining, the national debt - the accumulation of deficits going back to the days of George Washington - is still rising. It stood at $10.6 trillion the day Obama took office. It's now $16.7 trillion, according to the Treasury Department's Bureau of the Public Debt.
Thus, the national debt has increased by $6.1 trillion under Obama - the largest increase to date under any president, and a reflection in part of the deep recession early in his first term. The next highest was the $4.9 trillion added to the debt during the eight-year presidency of George W. Bush. Despite shrinking deficits, the debt is still rising because the U.S. government still must borrow 19 cents of every dollar it spends.
OBAMA: "Raising the debt ceiling is not the same as approving more spending, any more than making your monthly payments adds to the total cost of your truck. You don't say, `Well, I'm not gonna - I'm not gonna pay my bill, my note for my truck because I'm gonna save money.' No, you're not saving money. You already bought the truck, right? ... So raising the debt ceiling, it doesn't cost a dime. It does not add a penny to our deficits. " - Speech at Ford plant.
THE FACTS: Raising the debt ceiling is not the same as a consumer merely making monthly payments on existing debt. It's very much like a consumer getting approved for a higher cap on a credit card. It doesn't mean the consumer will necessarily spend more, but it makes higher spending possible.
In the government's case, it has to have a higher credit limit so it can keep borrowing to make necessary payments. Borrowing to pay interest on existing debt as well as the bills is a recipe for deep trouble for consumers. But governments don't - and really, can't - handle their budgets as typical households do, despite the kitchen-table analogies that politicians in both parties love to make.
SEN. TED CRUZ, R-Texas: "Today, the House of Representatives did what Washington pundits only a few weeks ago said was impossible: A strong bipartisan majority voted to defund Obamacare." - Statement after the Sept. 20 House vote.
McCARTHY: "That's why today when we acted, it wasn't just a group of Republicans, but it was a bipartisan vote. Let me state that again because I want to make sure you write it correctly. (Laughter in the room). It was a bipartisan vote because we're Americans." - At the post-vote House GOP rally Sept. 20.
THE FACTS: Still chuckling.
Bipartisan might be in the eye of the beholder but the vote passing the resolution was far from it.
Only two Democrats voted with the Republican majority, Reps. Mike McIntyre of North Carolina and Jim Matheson of Utah. Only one Republican voted with the Democrats, Virginia Rep. Scott Rigell. The 230-189 vote illustrated bitter partisan divisions, not a harmonious we're-all-Americans moment.
A strong bipartisan vote to do away with the health care law remains impossible.
HOUSE MAJORITY LEADER ERIC CANTOR, R-Va.: "We're seeing our economy turn from a full-time job economy into a part-time job economy." - Cantor blamed this on "Obamacare" in the House GOP rally after the budget vote.
SEBELIUS: "Actually that just isn't true. What we see is an increase in full-time jobs. There's a decrease in the number of Americans working part-time hours." - On CNN, Thursday.
THE FACTS: Cantor's statement reflects fears of what might happen over time. Sebelius' statement rests on statistics, though selective ones.
The Bureau of Labor Statistics says the number of people working part-time involuntarily - because of slack work or business conditions or because they can't find full-time jobs - was 7.9 million in August. That's down by a hair from a year earlier, when it was 8 million. In that time, the average weekly hours worked also went up marginally. And unemployment overall dropped to 7.3 percent from 8.1 percent. These figures support Sebelius.
Yet involuntary part-time work is up a whopping 75.6 percent since August 2007, when the economy was about to go into deep recession. That supports Cantor's point about change in the job market. Some recent surveys have found a growing number of businesses that are cutting hours for part-time workers to keep them below the 30-hour threshold that places health-insurance obligations on them.
Much of the surge in part-time work, though, came before enactment of the health care law in 2010 or during its earliest stages. The effects of its obligations on employers have yet to take root. For now, the case that "Obamacare" will turn the workforce into a part-time one is anecdotal at best. Also plausible - and speculative - is the possibility that the law will work as its advocates intend and spur jobs by lightening the health insurance burden


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A fresh approach to work.
When you join Panera LLC as a Restaurant Team Member – Cashier, you join in our belief that food should not only taste good, but also be good for you. You will be a part of something special where you will have the opportunity to connect with our amazing customers, impact our growing business, and most importantly serve local communities across the country.
Come make a difference with Panera as a Cashier today! This is an opportunity to provide unparalleled customer service to each of our guests, and to explore potential career paths with Panera LLC. Part-time and full-time positions available.
About the Cashier position:
- As a Cashier you will have a thorough knowledge and understanding of the Panera menu
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- Great communication and people skills
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- Basic food safety understanding and practice
- Minimum age – 16 years of age
Panera Perks
Enjoy the good stuff:
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Equal Opportunity Employer601554 Kenosha, WI - 75th Street


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Transport is important to us in one form or another. If nothing else it sure beats walking. However, the subjects of this installment of Misadventures, Deaths and Near Misses should have stuck to Shank's pony.
Click on the links to read each article in full.
Described as an "energetic" gentleman, Fred Heathcote, having just displayed his cricketing prowess on the field, gave a display of his riding prowess. Unfortunately, his mount was freshly broken and reared, falling onto Fred. Despite an operation in excess of four hours, Fred was expected to make a full recovery
"Look what I've done, I've broken both my wrists" were the words uttered by Frank Millard upon seeking help after a horse accident. Frank's horse had taken him under a low branch.
In 1896,the horse of William Lucas shied at two dogs and somersaulted. William received concussion, the horse was shaken.
A witness description of the accident involving John Beglin in 1894, suggested the horse "danced on the man while on the ground" This sounds like it was rather a spectacular fall in which John sustained possible internal injuries.
Add a wooden attachment to horse, laden with people, and accidents are bound to happen. Take, for example, Patrick Power of Byaduk in 1889. The Port Fairy Cobb & Co coach was not far from Koroit when it broke an axle and tipped. The coach driver fell on top of Patrick leaving him in need of medical attention
Not so lucky was Oliver Filmer also of Byaduk. In early January 1900, Oliver and six others were returning from an outing to the Byaduk Caves when the horses bolted down a hill. The buggy went over an embankment and capsized. All the occupants were thrown out, including Oliver who sustained head injuries and later died. Oliver was father-in-law to Absalom Harman, the son of Reuben.
In 1901, Mr H. J. Thompson was standing on the back board of a buggy as it went up a steep hill near Wickliffe. The buggy wheel fell into a rut, Mr Thompson fell forward and hit the wheel with his leg. Suffering lacerations and a dislocated knee, he was still able to catch the train home from the Wickliffe station.
Thursday April 20, 1876 was a day of accidents and Mr & Mrs Webley and their daughter, all of Byaduk, were caught up in the dramas. While returning from Hamilton to Branxholme in the darkness, a pin holding the buggy shaft fell out and Mr Webley turned the horse across the road to stop it, but the horse went up an embankment, dropping Miss Webley out the back. The horse then continued on down a cutting and Mr & Mrs Webley tumbled out. Mr Webley received cuts, Mrs Webley, a broken arm and Miss Webley was not injured.
Similarly, on the same day, Alfred Bennett had a hair-raising experience when his horse, pulling a dog-cart, bolted.
Lucky Hector McDougall had "no dangerous consequences" after his accident when he tangled with a dray's wheel.
Mr Blackney, was left with cake on his face after an incident in Hamilton in 1942. While his back was turned, his horse bolted, pulling a cart laden with cakes.
I'm sure a piece of cake helped residents recover from their "mild shock" at finding cakes at their front gates.
After a fun day at the Byaduk Coronation Celebrations in 1911, which included a fancy dress football match, the Smith Familyof Warrabkook met with disaster while travelling home.
If horses and carts weren't bad enough, throw cars and motorcycles into the mix, and disaster was almost ensured, especially if they all came together at once. It also appears that with only a lucky few having a motor vehicle in the early days, it was not unusual to pile as many people into the car as possible.
Driving a Damlier home from a day's shooting at Kirkstall in 1914, George Lock and his four passengers came to grief on the Port Fairy Road on the outskirts of Warrnambool. It was 7.15pm and the road was dark and narrow. George, having moved aside for an oncoming car, failed to see the unlit cart of a Chinese market gardener following behind the car. His car hit the cart sending vegetables across the road. Debris hit the car's steering wheel sending the car out of control and into a fence and embankment, throwing the occupants from the car. George Robinson received the most serious injuries, a ruptured liver. The Chinese gentleman was lucky to avoid injury and was last seen chasing his horse, also very lucky, down the road.
T.S.A Laidlaw had a scary experience in his new Oldsmobile after leaving Byaduk bound for Macarthur. The car got into the gravel, crossed the road, went over a prostrate telegraph pole, up an embankment and then overturned. The car was extensively damaged, Mr Laidlaw wasn't.
Robert Rymill, a 38-year-old grazier from Penola met a tragic end in a very early motoring accident. In 1906, he was driving his 15hp Darracq from Melbourne home to Penola when he failed to take a sharp turn at the bottom of a hill, taken while travelling at 12mph. The car's wheels slipped and it overturned. Robert's passenger, his young gardener was thrown clear, but Robert was pinned underneath the car. While initially conscious, Robert had passed away by the time help arrived. This was despite the best attempts of his passenger.
If you are wondering what a Darracq looks like, this clip shows a much more powerful 1905 model travelling a lot faster than 12mph, but you get the idea.
Mr Dotzauer, in 1904, was riding his motorcycle between Terang and Noorat when a horse ran across his path. Mr Doutzauer broke his collar-bone, damage to the motorcycle and horse unknown.
Mrs Living got more than she bargained for when she hitched a ride in Mr E.J.Coopers sidecar one Friday night in 1932.
Len Austin's accident was caused by a truck tyre, but no, it didn't run over him. While working as a road contractor, he noticed a bulge in the truck's tyre. The tyre suddenly blew and the expelled air caught him the eye.
Messrs. W Smith and Michael Hickey's day took a turn for the worse in 1923 while driving a gig with a saddle horse tied to the shafts. A car with five occupants approached and the saddle horse, obviously not used to the mechanical beasts, shied and found itself on top of the car. The car rolled, but with plenty of help on hand, it was righted and the driver and his passengers continued on to Horsham. The horse's journey ended at the scene.


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Basic Facts About Water Damage
The effects brought about by water damage in your home can be devastating, not just because of the damages it can cause to your most valued possessions but also the danger it can cause to your health. Hence, it should not left sitting in your home for a long period of time. Regardless of the cause that may have started it, what's important is that it should be dealt with accordingly and properly.
The kind of restoration service that you need will depend on the type of water, too, that is in your home. Is it gray, black or clean? Clean water which usually comes out from pipe bursts is not as dangerous as the black water from which potential health problems may occur.
If you don't take the water out as soon as possible, then you can expect to have some mold growth that could further damage your properties. This could also lead to serious health hazards like respiratory sicknesses such as asthma and any other allergic reactions. Molds can grow almost anywhere and, depending on the level of humidity of the area, it can start appearing in just about 24 to 48 hours.
Black water can also be highly unsanitary and being in close contact with it can expose you to some kinds of bacteria and even fungi that live in dirty water. The black water comes from raw sewage, the ones from flooded streams, and any kind of standing water.
The gray water is another hazardous type since it contains a lot of contaminants which can cause various kinds of sickness when you are exposed to it. This gray water is found in water toilets, dishwashers and the washing machines.
Materials which are considered porous can be damaged once exposed to water like carpets, pads, flooring which is made out of hardwood, drywall and the wall insulation behind. Other problems like plumbing malfunctions, accidental leaks and other natural causes can also lead to serious water damage.
You can surely expect to lose a lot of your personal belongings and possessions with water damage if it is not treated promptly.
Hence, if you want to protect your home and your household members, you must always take a proactive approach like doing regular routine maintenance for your home. You must check ahead of time some potential problems that might arise so that you can save a lot of money and time when an unfortunate event happens.
To act responsible and be accountable is the best way to protect your home against the worst effects that water damage can bring. To speed up your drying method, you must utilize fans and a couple of dehumidifiers placed in the right spots in your home. You must also not forget to contact your insurance company to know which claims you can make that would cover some of the damages. By doing this, you will be able to save a lot and even collect reimbursements for the possible expenses you will incur on repairing the damaged parts of your home.
Source by Jacob Olson


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Shiroda(Goa) Bus Tickets
Shiroda(Goa) consists of a good blend of hotels and tourist locations, making it an ideal place to visit. Travellers may visit Shiroda(Goa) all around the year and experience the diversity of the place. Shiroda(Goa) is speckled with varied social amenities and has a smooth dispense of services.


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Why Practice Tai Chi (and Qigong - Chi Kung)?
- Tai Chi comes in several excellent styles. While some chapters in this book relate to particular Tai chi styles, you'll find this book to be a valuable resource to anyone exploring any form of Tai Chi or QiGong, which is why it is used as a primer and textbook by teachers of many styles worldwide, and in several languages. Tai Chi is practiced by about 20 percent of the world's population and is fast becoming the most popular exercise in the world today. Its rapid expansion is largely due to one important fact it feels really good. Although Tai Chi was originally a martial art and is increasingly offered by martial arts studios, it's now practiced in sports, businesses, hospitals, and schools everywhere. Tai Chi is not only a valuable tool for improving health, it is a powerful business tool as well. Companies see that Tai Chi improves productivity by helping employees to be happy, relaxed, and creative. Hospitals see Tai Chi as a potent, yet cost-effective, therapy for nearly any condition. Tai Chi classes can be found nowadays almost anywhere. In this chapter, I'll give you a whirlwind tour of the reasons behind Tai Chi's growing popularity and what Tai Chi can do for you.
- Exploring the Reasons Behind T'ai Chi's Popularity
- Do you ever feel like
life is getting more stressful? It is. The increasing stress in today's world is one reason for Tai Chi's growing worldwide popularity. Tai Chi was designed to help people go through change with less damage by improving the way we handle stress. Studies show change is stressful, and even though change is often good, if the stress that change causes isn't managed it can damage your health and outlook on life. Since about 90 percent of the discoveries made in the history of the human race have been made in our lifetime, we are all going through some serious change and stress.
Therefore, Tai Chi's ability to help practitioners let go of this stress more easily is just what the doctor ordered, literally.
Imagine life is a carousel upon which we ride. When life gets spinning really fast, Tai Chi seems to slow things down, like a hand pulling us away from the edge, back to the center of life's carousel. Here, in the center, we can let life spin even faster and not feel like throwing up (hardly ever anyway). In fact, by practicing Tai Chi as you ride life's carousel, you might even catch yourself going wheeeeeeeeeeeee a lot more often. Whether you are stressed out, continually exhausted, treating a health problem, or just wanting to get in shape and feel young again, Tai Chi is just what you need. Tai Chi goes right to the heart of everything we do by healing and cleansing the central nervous system.
Tai Chi helps us to let go of all the nervous tension that bogs down our mental computer system (like getting a general tune up every day). This makes everything inside us work better, which often makes the world around us seem better, too. So Tai Chi is really a self-improvement tool that will make you a better anything-you-want-to-be. Unless of course you want to be stressed out, exhausted, uninspired, and feel old and out of shape. In that case, Tai Chi won't help.
- Tai Chi Relaxes the Mind, Body, and Our Lives
- Just as we flow through the changes of life (or not), our life energy, or Qi, flows through us (or not, if we are stressed out). Qi is the energy of life and flows through all living things. Qi animates, heals, and nurtures life. When the stress of change makes us tense, we squeeze off the flow of life energy. Physically, this feels like tension. Tai Chi and QiGong are easy, simple, yet sophisticated relaxation exercises that encourage the muscles to let go of tension, the mind to let go of worry, and the heart to let go of angst. Tension, worry, and angst all block our Qi flow.
Tension, worry, and angst are usually the result of our mind, heart, or body being unable to let go of something. The goal of Tai Chi is to move through a series of choreographed movements like a slow martial arts routine, but very slowly and in a state of absolute relaxation. In order to do this, we have to let go of our mental/physical tensions, grudges, prejudices, and anything that keeps us tied to the past. This enables us to flow more easily into the future by clearing our mind and body of old stress so that we constantly get a fresh perspective on life.
Tai Chi is simple and easy to do, yet benefits us on many deep and complex levels. Tai Chi's slow, relaxed movements incorporate breathing and relaxation techniques that cleanse our mind, body, and emotions each time we go through the gentle movements. Tai Chi is designed to uncover and release every single place we hold tension or blocked energy. When our mind or heart holds onto issues (fears, obsessions, angers, and so on) our body literally squeezes itself with tension. Going slowly through the movements is like doing an internal scan of the entire body to clear and release any place the body is gripping onto tension. There is no exercise on earth that can help you go through this wild ride toward the future quite like T'ai Chi can—which is why Tai Chi is truly the exercise of the future.
- Tai Chi Promotes Internal Strength for Young and Old
- Tai Chi looks very much like slow-motion kung fu. David Carradine performed a form related to Tai Chi as Kwai Chang Caine on the television series Kung Fu. And although Tai Chi shares some similarities with kung fu, don't let that scare you away. Tai Chi can be practiced by anyone at any age and in any condition.
In martial arts circles, it is known as an internal martial art. Tai Chi promotes internal strength physically, mentally, and emotionally, which is why it can be powerful training tool for martial artists. But you don't have to be a martial artist to benefit from Tai Chi because it can also be practiced even by those in wheelchairs, with great results. Unlike karate, Tai Chi has no belt or ranking system because the benefits of Tai Chi can only be felt and not seen. You practice Tai Chi to live better, more calmly, clearly, healthfully, and productively. Tai Chi is a tonic for life. You will see your progress reflected by how you feel, how spry you look in the mirror, how much you love life, and how healthy you are. Isn't this much better than owning a black belt? However, if you do karate, Tai Chi can help you get that black belt by improving your internal function and grace.
Also, Tai Chi differs from most martial arts in that people of all ages can practice it. Many people with disabilities and ailments practice Tai Chi as therapy. No one is restricted from practicing Tai Chi, and yet Tai Chi can benefit the fittest athletes, just as much as it benefits elderly arthritis sufferers. Tai Chi clubs are sprouting up all over the world, with people from all walks of life.
- Tai Chi: Finally an Exercise That Feels Good!
- Tai Chi is popular because it is easy to do and provides a gentle workout that doesn't leave you drained, but energized! Tai Chi's effortless nature is a big stretch for most of us, however, because we associate exercise with force, pain, and tension. In fact, some exercise actually contributes to stress. When I played junior high football in west Texas many years ago, the coaches determined that we were through running when one of us started throwing up. That's right, upchucking. It was the only time in my life I ever hoped to see someone throw up. Tai Chi is helping the world get a healthy, enjoyable view of exercise. As a nation, we have adopted a mutant notion of exercise, exemplified by the mantra no pain, no gain. This has traumatized many Americans, including myself, leaving an indelible mark on how we view exercise. In Tai Chi we have a mantra, too, "If your exercise causes pain, you'll get so sick of the thought of it that you'll never want to do it again." Ours isn't as neatly poetic as "no pain, no gain," but ours makes infinitely more sense. Tai Chi should always, always, always, feel good. And since it does feel good, you will look forward to it. Each morning you will find yourself grateful that you're alive and able to practice this cool exercise called Tai Chi.
- You Are Perfect, and Perfect for Tai Chi
- Tai Chi doesn't begin with the premise that there is something wrong that needs to be "fixed, sculpted, lost, or burned off." It is a very accepting exercise, and helps us remember we are already perfect" but our ability to get better is limitless. Everyone is qualified to do Tai Chi. You don't have to look good in tights or Spandex to do Tai Chi, although if you do Tai Chi enough, you'll look pretty good in whatever you like to wear.Tai Chi and QiGong are for anybody who is dealing with stress. In other words—everybody. Anybody can do Tai Chi. If you've picked up a book on Tai Chi, you've probably experienced the acute stress of imagining yourself in some of those incredible (seemingly impossible) positions the Tai Chi models pose in for the photos. Relax. Those people are models. Most people do Tai Chi just the way you will do it.
Easily and effortlessly. Although Tai Chi was one of the original martial arts, it is now practiced all over the world as a relaxation technique by people of all ages in the same shape you are in, and sometimes in even worse shape. When you begin an exercise class, you may have the illusion that everybody other than you belongs there, and that they are all good at it. You will find that everybody goes through the same trials and tribulations. As you lighten up on yourself, you'll see struggling, growing, and healing are everywhere. Breathe and enjoy; you are among friends. When you first begin practicing Tai Chi out in the backyard or in your local park, people may stare. Before long, your unique practice of Tai Chi becomes part of the rich texture of the neighborhood, and if you move away, they will miss you. Just as Tai Chi adds to your personal internal charm, your practice adds to the charm of your community.
- Tai Chi Goes to the Root of Problems
- Life is very complicated, and Tai Chi cannot solve all your problems. However, Tai Chi can help you simplify your life in a big and relaxing way.
Imagine that you're a tree. While your mind and body are the trunk of that tree, all your life stuff is like the many leaves on that tree. Your job, relationships, hobbies, hopes, and problems are all dangling out there on the tips of your life. When your health is bad or you can't sleep well, this affects the whole tree. You may have problems with your job that may strain your relationships, which in turn will drain the energy you need to pursue your hobbies, making you too tired to have hopeful dreams, and causing your problems to get seemingly bigger and bigger.
When you are already beat, trying to figure out how to heal all these sick, shriveled leaves is too much to even think about. However, what if you could pour some magic water on the roots of your tree? Magic that would heal all the sick leaves and cause them to grow larger, to catch more breezes and more sunlight, and more fun! This is what Tai Chi does. By nurturing the very core of your mind and body, Tai Chi makes you better at everything you do. You don't practice Tai Chi to be better at Tai Chi (although that happens). Each time you practice Tai Chi, you pour healing water on the roots of everything you are. This healing water, or energy, is carried out to the leaves of everything you do, making you the freshest, greenest tree you could ever want to be.
- Getting to the Root of Tai Chi
- One name does not adequately express everything Tai Chi is because Tai Chi nurtures so many aspects of our lives at the root. Although originally a martial art known as Tai Chi Chuan (supreme ultimate fist), the shortened name of Tai Chi reflects how it is now viewed, as one of the most effective mind/body exercises in the world. So Tai Chi now refers to supreme ultimate health exercise, supreme ultimate relaxation therapy, supreme ultimate balance conditioner, muscle toner, beauty treatment. Tai Chi is the supreme ultimate because it goes right to the root of most health problems by relaxing the muscles and mind, aligning the spinal posture, and balancing the energy systems that run through the body, providing them with life energy. It is one of the most soothing, easy, and powerful things you can do for yourself. It is a profound self-improvement tool, a great toning exercise, and an incredible healing art. Whether you want to improve external beauty, mental outlook, or physical health and longevity, Tai Chi heals the roots of your being.
- Tai Chi & Qigong / Chi Kung) All-Purpose Medicine
- Tai Chi is a highly effective therapy for many injuries or chronic conditions, whether mental, emotional, or physical. The following chapters will discuss different maladies and how Tai Chi treats them. Tai Chi bolsters the immune system, as well, and can actually eliminate problems long before they become an actual physical illness.
- An Ultimate Beauty Treatment
- Forget about covering up problems with makeup or surgery. Beautify from the inside out instead! Many cells are replaced daily, and almost the entire body is completely replaced every five to seven years. You are literally born anew on some level each and every day of your life. How those cells are reproduced is determined by how the life energy, or Qi, flows through your body. Therefore, you can have a terrific impact on how you age, look, and feel by promoting your Qi flow.
- Tai Chi's Cleansing of the Nervous System Releases Power
- Have you ever sat back and noticed how small children never run down? Like the Energizer rabbit, on fast forward, they leap and spring, dance and chat, and chat and chat. Have you ever thought to yourself, "God, I wish I had that energy?" Well, you do have access to that energy (and without doing espresso shooters). As human beings, we begin to block our access to that energy as we mature by holding onto past grudges, by shouldering responsibilities that are unrealistic, or just because of silly worries. Then we don't know how to let them go, and we get used to having less and less energy. We can think on a mental level that we want to stop worrying or let go of tension, but that doesn't really work. We need life tools that help us let go of these blocks on deep levels in our mind, heart, and body, so that we can open to your flow of life energy.
Tai Chi and QiGong will give you access to simple exercises, which feel good and can open a valve to that limitless energy you thought you had lost forever.
The Chinese discovered long ago that these blocks, or our stress, are simply the mind and nervous system squeezing onto grudges, worries, or even desires. Just as our muscles can tighten when tense, our mind and heart can grip tension too, and we have to be taught how to let go of their squeezing grip on life issues. So the goal of these ancient exercises is to wash our nervous system clean, so our mind can be fresh and vibrant like a newborn baby's, while still remembering the important stuff, like stopping at red lights and dressing before going to work. Seriously, as we let go of most of the meaningless, irritating debris bouncing around in our mind, we have more space and energy for really important ideas to surface. Important memories like the bill we forgot to pay, or realizations like we forgot to tell someone how much you care about them. Tai Chi's slow, soothing movements provide that calm open space, even in the very center of the rat race.
- A Fountain of Youth
- America is not into the aging thing. What Americans spend on cosmetic surgery attests to that. Tai Chi will help you get over that prejudice, while also slowing the aging process in many ways. The Chinese believe as we practice Tai Chi it returns us to a state of child-likeness (but not childishness), where we see the world with fresh eyes. This allows us the freedom to reinvent ourselves easily and constantly, just as children do, enabling us to flow with the changes of life. We can once again be flexible and exuberant, while still benefiting from the wisdom of experience (like being able to hit our mouth with the spoon, well, most of the time).
So Tai Chi has the ability to renew us, and through that renewal enhance our strength, health, and creativity. Tai Chi is based on the principle that the world doesn't need to be held up by our worrying mind and tense body. In fact, we are much more helpful to the world (and far more enjoyable to be around) if we can let go of as much stress as possible. Realizing this principle is the first big step to letting Tai Chi reopen you to your own personal rejuvenating fountain of energy!
- Explaining Tai Chi: History and Premise
- Tai Chi is unique. Although it is in a way 2,000 years old, it is at the cutting edge of modern Western medical research. Tai Chi is ancient yet modern, Eastern yet increasingly Western. Using Tai Chi is a way to get the most benefit out of all worlds, old and new, East and West. In fact, Western science is embracing Tai Chi very rapidly.
Almost every month a new study seems to find yet another thing Tai Chi can treat, cure, or improve. A researcher at the University of Massachusetts-Lowell said Tai Chi is about to explode (in popularity) as medical practitioners discover the time-tested technique. In fact each new Tai Chi player educates more people on Tai Chi, and sometimes in odd ways. One of my students was practicing Tai Chi in the park in a suburb of Kansas City one morning when a police officer approached him to ask if he was all right. The officer said someone had called and reported somebody was having a problem in the park. So it may behoove you to know a bit more about Tai Chi in case you need to do some fast-talking. The following will help.
- Historical Tai Chi
- For an exercise that is so made to order for modern life, it is amazing to realize that Tai Chi is thought to be about 1,200 years old. Furthermore, Tai Chi is an expanded version of a more ancient exercise called QiGong, which may be at least 2,000 years old. Tai Chi's moving exercises are done very slowly, like slow motion kung fu. In days of old, Tai Chi (or Tai Chi Ch'uan) was primarily a martial art. It is believed that Buddhist and Taoist monks began practicing Tai Chi forms in monasteries (yes, like the Shao Lin Temple) for two reasons:
One, to promote health because they were out of shape from sitting around meditating all the time; and two, because they were so out of shape, they couldn't defend themselves, and bandits would come and beat them up before taking their valuables. (And you thought you had stress!)
- Modern Tai Chi
- When most people first join a Tai Chi or QiGong class, they are
not quite sure what they are getting themselves into. Most have a mother, a doctor, a friend, a daughter, or son telling them, "This Tai Chi stuff is the greatest thing since sliced bread and you have gotta try it!" However, these enthusiasts can't quite explain why you've gotta try it. So the following is for you, or whoever's been trying to explain it to you. In modern terms, Tai Chi and QiGong are ancient systems of biofeedback and classical conditioning. Traditional Chinese doctors of long ago noted that our natural tendency is to hold onto stress, which bogs down the brain.
They therefore created exercises that would train the mind and the body not only to continually dump stress, but also to actually change the way the body handles future stress (not the way your kids change the way you handle stress, but in a good way). As Tai Chi players move through their slow motion movements, their mind becomes calm, their breathing deepens and slows, and their muscles relax. All this happens while the muscles are toning, making it a very efficient exercise. But, forget about efficiency, Tai Chi should be done as though you were going to do it forever. If you try to hurry up and relax, it doesn't work as well.
By proceeding slowly with Tai Chi, and making it a game, you will be much more likely to enjoy it and to stick with it. Chapter 2, "Let's Get Physical," explains how even in Tai Chi's easy going way, there is great power and dramatic physical benefit awaiting you, no matter what style of Tai Chi you enjoy.
Refer to the FREE OnLine Lessons section in the upper-right menu to view non-instructional exhibitions of a Mulan Basic Short Form and a Tai Chi Long Form, online lesson to get a feel for the soothing un-hurried flow of Tai Chi motion, with a calmness that all styles promote.
- The Least You Need to Know
- . Tai Chi reduces stress and slows the aging process.
. Everybody can do Tai Chi.
. Tai Chi restores the power of youthful exuberance.
. Tai Chi is an efficient therapy that can improve all aspects of your life.
. By clearing the mind, Tai Chi reminds you that life is a miracle.
ABOVE IS COURTESY OF: "THE COMPLETE IDIOT'S GUIDE TO TAI CHI & QIGONG" (4th edition)


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Stylish 3BR House with Central Location 23
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This is the Nevada County Department of Social Services located in Nevada City, CA. Most states offer the ability to apply for food assistance program online or in-person at local county offices. Find out more information about applying for food assistance by visiting your states website.
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